Building Muscle

An Easy Hardgainer Workout Plan

2010-07-14T14:37:00.000-07:00

Hardgainer System

Hardgainer Workout

I'm going to show you a training program that will develop muscle quicker than anything you've ever tried before - all in less than 30 minutes a evening.

And get this - you'll train every other evening!

How cool is that :)

While this simple technique operates for each body, it is particularly effective with skinny hardgainers. You know, guys who can't gain weight even if they hook themselves up to an IV dripping pure whey protein shakes into their veins!

The following are the main concepts that you'll come to know, realize, and love:

* We'll stick mostly to compound movements that hit multiple system parts at the same time. No isolation exercises here (for the most component).
* two-4 sets per physical exercise, depending on your encounter.
* 6-10 reps are greatest for adding size.
* We'll set you up on a a couple of-way split program that functions wonders.
* Instruction is done on Monday, Wednesday, and Friday (or some other variation that gives you each and every other morning off from instruction).

There will be a "Training A" and a "Training B" - merely alternate the two every training.

Here's the plan:

Workout A

* Squat
* Calf Press
* Tricep Extension
* Barbell Curl

Work out B

* Bench Press
* Pull-down
* Overhead Press

As you can see, the split consists of a "Legs & Arms" morning for Training A and a "Torso" evening for Training B. Do two-4 sets of 6-10 reps for each and every exercise above.

You ought to be capable to get via either workout in much less than 30 minutes. If you can't, you're resting too long in between sets.

The goal with each and every training is to push just a little much more weight than the last time.

I suggest you use this system for 4 to 6 weeks and then go on a maintenance regimen for a few weeks (two to 3 weeks). You can discover much more about this certain strategy at the Stair Step Teaching Program web site.

Remember that eating and recovery have to be done proper in order to make any gains in muscle size.

For more information about how to train yourself out of being a hardgainer, take a look at The Hardgainer's Manifesto.

Reference: Extreme Hardgainer

Building a Bigger Chest

2010-05-02T07:05:00.000-07:00

Building a Bigger Chest

by Bill Davis

http://www.muscle-build.com

One of the body parts that every aspiring weight trainer wants to build right away is the chest! Every kid wants to build that giant Arnold Schwarzenegger upper body, and the pecs lead the way (literally).

For most beginners, the pecs grow pretty fast -- at the beginning. But then things take a turn for the worse. In some cases, the chest development stops altogether. One of the reasons is that the supporting muscles, like the delts and triceps, bear most of the brunt of the heavy bench presses that most weight trainers perform.

If you do not do your chest training right, you will never feel any stress on the pecs. This article will help you build maximum tension in the pectorals by using some simple techniques.

Pre Exhaust Super Sets

First off, get used to supersets! These aren't your normal supersets, though. Nope. These are "pre-exhaust" sets designed to put serious stress on the chest by first performing an isolation movement followed immediately by a compound exercise.

Here's how it works. Perform a set of flat-bench flyes with a weight that allows you to do 6-8 reps. Immediately jump into a set of heavy flat-bench presses or inclines.

Lighten Up!

Another way to place maximum stress on the pecs is to take some weight off the bar. Yeah, you read that right. Often, when trying to lift maximal or near-maximal weights, we forget about feeling the chest work and instead focus on moving the weight.

I sincerely believe that you must push heavy weights to build mass. However, much more importantly is lifting a weight that you can feel.

A very impressive bodybuilder with a massive chest back in his day was Serge Nubret. He was known for his super power in the bench press, having the ability to press over 500 pounds. However, he rarely trained in the bench with more than 300-350 pounds. He made this "light weight" feel much heavier by concentrating on the feeling of the movement rather than the successful completion of a max rep.

So take some weight off the bar and start feeling your pecs work. Your chest will grow again if you do.

Loosen Up

When doing really heavy bench presses, we tend to tightly grip the barbell. It's a natural response. But try to loosen your grip a bit; you'll find that by doing so, you'll get more pec involvement and considerably less tricep and shoulder involvement. This tip goes hand-in-hand with using a lighter weight to feel the pecs working.

If you want to learn 7 more tips and techniques for building a bigger chest, check out How to Feel Your Pecs Actually WORK When You Do Chest Training.

Originally published on SearchWarp.com for Bill Davis Saturday, May 01, 2010

Article Source: Building a Bigger Chest

New Muscle-Build.com User Forum

2010-03-11T15:16:00.000-08:00

I wanted to let you know that I've opened up a new user forum over at Muscle-Build.com. Join up and enjoy the benefits of a tightknit community, where users share their experiences and ask questions. It's really a great support system for anyone wanting to build muscle, lose body fat, or improve athletic performance.

Check out the Muscle-Build.com User Forum today!

Bench Press Blueprint: How to Blast Your Bench

2010-01-09T15:20:00.000-08:00

If you want to build a bigger bench press, and you know you do, then look no farther than Bench Press Blueprint. In it, a record-holder in the bench press, Dave Delisle, tells you exactly what he did to improve his bench press from 300 pounds all the way past 500 pounds!

All in less than a year!

I co-wrote the Bench Press Blueprint with Dave, and I'm proud of how it turned out.

I know that when I was a kid, all I wanted was a big bench press. Now you can do it without all the trial and error. Do what Dave does by following his blueprint and you can build a killer bench, too!

The Best Chest Exercises You Have Never Heard Of by Nick Nilsson

2009-12-18T00:23:00.000-08:00

If you want to build some massive muscle and super strength in your chest, then you've got to read Nick Nilsson's latest ebook, The Best Chest Exercises You Have Never Heard Of. It's chock-full of the best exercises you have never seen for building a powerful chest!

Nick, known as the Mad Scientist, is well-known for inventing new exercises that are not only unique, but - much more importantly - effective at building muscle size and strength.

You should really check it out.

Nick Nilsson's The Best Chest Exercises

2009-07-11T13:36:00.001-07:00

Fat-free nachos - http://ping.fm/MguMI

2009-07-08T05:10:00.001-07:00

Difference between ESA and 529 college savings plans -- http://ping.fm/EdhJw

2009-07-08T04:40:00.001-07:00

Budget stretching for the bodybuilder -- http://ping.fm/dyCzU

2009-07-07T04:17:00.001-07:00

Supplement that work - http://ping.fm/7ntR8

2009-07-07T04:15:00.001-07:00

Supplement Scams - http://ping.fm/TBvO7

2009-07-03T08:19:00.001-07:00

Money for Nothing and Chicks for Free -- http://ping.fm/zgGWs

2009-07-02T07:06:00.001-07:00

5 ways to get stronger -- http://ping.fm/hBXmO

2009-07-01T07:16:00.001-07:00

GNC Gold Card week, July 1-7. Save 20 percent. http://ping.fm/L0DpW

How to Get Better Sleep

2009-06-29T21:27:00.000-07:00

Over at Muscle-Build.com, I wrote a page about how to get a good night's sleep.

2009-06-27T16:11:00.001-07:00

Which internet browser would you choose: Firefox or Chrome? http://ping.fm/Zyl6W

Make Your Own Nutritional Supplement for Pennies on the Dollar

2009-06-23T11:58:00.000-07:00

In Homemade Supplement Secrets, the Muscle Nerd himself, Jeff Anderson, shows you the racket behind the nutritional supplement industry, how they use deceptive and misleading ads, research, endorsements, and product labeling. But most importantly, Jeff shows you how to mimic the most effective supplements on the market.

At a small fraction of the cost! You can literally save MORE than the cost of the book on your first try!

Read my full review of Homemade Supplement Secrets here.

2009-06-23T06:08:00.001-07:00

This is a test from ping.fm. Is this thing on?!!!

Eggs - They Are Not Just for Breakfast Any More!

2009-06-22T12:42:00.000-07:00

In the bodybuilder's quest to pack on muscle mass, he or she often finds it very difficult to consume enough protein to effect the size and strength gains he or she wants. Even using the Gallon of Milk a Day program, it can be difficult to choke down the 2 grams of protein per pound of bodyweight it takes to build muscle.

Enter the lowly egg.

To learn more about how to incorporate eggs into your mass-building program, check out How to Consume More Protein Without Supplements.

Want to Earn Some Cash? Try Affiliate Marketing

2009-06-12T09:53:00.000-07:00

I'm in the beginning stages of starting an Affiliate program over at Muscle-Build.com. As you know, I write ecourses and ebooks about fitness, especially gaining mass, building muscle, and losing fat. My courses range in price from $10 to $37 and they're all set up on ClickBank for instant digital downloading for customers.

You can become an affiliate of Muscle-Build.com by joining here. Here are the benefits:

75 percent commissions of all Muscle-Build.com products. Also includes any products you sell on behalf of Internet Marketing Muscle.
Advance notice of new product launches.
Use your own affiliate code to purchase Muscle-Build.com products at a 75 percent discount.
(Coming Soon) Free promotional materials, such as banners, graphics, text links, rebrandable articles and reports, keywords to target, and much, much more.
No inventory to keep.
Never run out of product.
You don't have to SELL anything. Just pre-sell by making recommendations, doing reviews, or just mentioning the products. Lead your prospects to my sales pages; I do the rest.
No customer service requirements from you. All support requests will go through me.

If you're involved in affiliate marketing in the muscle-building niche, then this program might be right up your alley.

Half Price Sale of Hardgainer Manifesto

2009-05-27T10:15:00.000-07:00

If you want to get Hardgainer's Manifesto for a steal (before I raise the price), go here now. I don't know how long I'll keep this deal up, but I can tell you it won't be for long.

Then, I'm raising the price to...???

Trust me, it's a DEAL at $20. It's a COMPLETE NO BRAINER at $10. Get it now!

Project X Announcement

2009-05-22T10:34:00.000-07:00

My buddy, the Muscle Nerd himself, Jeff Anderson, has just launched a smokin' hot ebook for hardgainers called Hardgainer Project X.

This is an absolutely fantastic product - nearly 100 pages chock-full of exactly what you need to know to put on muscle like never before, quickly, easily, and keep it on! He talks about supplements, exact training methods, including sets, reps, rest intervals, exercises, etc. It's all here.

All for the ridiculous price of $47 (going up soon)!

Check out Hardgainer Project X. If you're in a training rut or have a real difficulty putting on weight, Hardgainer Project X is for you.

If you order through my affiliate link, I'll send you a FREE copy of Hardgainer's Manifesto. Just send me your ClickBank receipt in an email and I'll send you a copy of Hardgainer's Manifesto as a bonus within 24 hours.

Want Big Arms? Here's How

2009-05-13T17:03:00.000-07:00

Video on an easy way to find out how to add a half-inch to your upper arm measurement.

Real Man Muscle

2009-04-15T13:57:00.000-07:00

Ever heard of a guy with the funny name of Zach Even-Esh? He's the author of REAL Man Muscle and if he's any indication, his system flat-out works! He is an animal - lean, ripped, muscular, and HUGE!

His REAL Man Muscle system is based on 15-minute workouts that anybody can do. He prescribes body weight exercises, stone carryingn, and lots of dumbbell work. You can literally go to the park and do a complete workout in 15 minutes or less.

And I love his delivery! He's your typical "gym rat" ("No pain no gain, pussy!") - he delivers his course in a frank, "get-in-your-face" manner. I love it! Takes me back to the day when I was training with guys twice my size! They were tough dudes, but as nice and helpful as can be.

Zach seems the same way. He truly does want you to succeed in your muscle-building and body-fat-shedding objectives. In fact, he devised the REAL Man Muscle system when he was down and out, drowning in debt, and working his tail off trying to put food on his family's table! He didn't have time for marathon sessions in the gym anymore.

Sound familiar? It does to me, too! Give his system a try. It's backed by a 60-day, No-Questions-Asked Money Back Guarantee.

How to Get Better at Pull Ups

2009-04-05T12:27:00.001-07:00

Here's a video from Ferrugghia on how to get better at pull ups.

Pressed for Time? Here's a Killer Workout

2009-03-30T20:13:00.000-07:00

We're often short of time for our workouts. Work, family, and other commitments take up a lot of time (and deservedly so) - and since there are only 24 hours in a day, we must figure out ways to work out AND sleep!

The best workouts, by far, are brief. A standard rule of thumb is do more in less time. But how much time is enough? It is my firm belief that you can get a lot of work done in 10-15 minutes!

What?

Yeah, 15 minutes or so. You see, a lot of us go to the gym to fraternize or show people how strong we are. We grunt and groan, using poor form, and crushing our joints in the process.

Way back when, guys like Serge Nubret used to bench press 150-200 pounds, tops. They made light weights heavy by using strict form and slow, deliberate movements. This not only saved their joints, but it also made them "feel" the weight.

In short, they made the mind-to-muscle connection. This is key to building muscle. You gotta feel it.

Jon Benson, in 7 Minute Muscle, knows this; in fact, he's built a killer workout system based on 7, 14, and 21 minute durations. His system is built completely around the mind-muscle connection. If you want to build a killer body without killing yourself in the gym, you have to check out 7 Minute Muscle!

The short story: Work one major muscle group per work out and workout every day.

What To Do If You're Skinny and Want to Gain Weight

2009-03-20T15:17:00.000-07:00

I wrote an article that gives 3 Rules to follow if you want to gain weight.

What To Do If You're Skinny and Want to Gain Weight

Vince Delmonte is Launching a New Product

2009-03-17T21:01:00.000-07:00

I wanted to let you in on a "secret" - renowned trainer of hardgainers and skinny guys and gals Vince Delmonte is getting ready to sell a new product.

His stuff always sells out fast, so be sure to ACT quickly.

More on Vince Delmonte's announcement can be found on Muscle-Building-Guide-Reviews.

Irregular Training - Part 2

2009-03-16T09:03:00.000-07:00

In my last post, Irregular Training, I talked about how I'd missed quite a few training days in the past few weeks.

Well, it got worse. My son wound up in the hospital, needing to have surgery as a result of a nasty infection that none of the doctors that had seen him could diagnose, until it was almost too late.

Long story short, my 17-month-old was in the hospital for nearly a week. Consequently, I didn't go to the gym a single day.

I'm trying to heed my own advice here, though. I am not beating myself up about it. I will go to the gym tonight and doing so will mark my return to consistent work outs!

I cannot change what's happened in the past. I can only move forward, looking back only to learn.

And this time, it really was okay to miss the gym. My kids are far more important than going to the gym. And any time I can spend with them is time I'm willing to miss working out.

It's all about perspective folks. Don't take anything but life too seriously.

Irregular Training?

2009-03-01T07:38:00.000-08:00

I have to let you know that I've been very bad with my training as of late. Between my knee injury flaring up (it's an old, beat up knee with 3 surgeries under its belt) and the whole family being sick (me included), I've worked missed 4 out of my last 6 workouts.

Crummy!

But this begins a new week. My knee feels great and my family is feeling better (though not 100%).

One of the key lessons I've learned over the years, however, is that beating yourself up over missing workouts is usually counterproductive. In short, you tend to get down and feel less motivated to work out, which leads to fewer workouts and even greater depression.

While it's extremely vital that you have a consistent workout schedule in the long-run, it's important that you remember one thing:

Today is another day. You cannot change yesterday. But you can control what happens today, tomorrow, next week, and next year.

It's all within your control.

But you cannot change history.

If you'd like a workout plan that doesn't tie you to the gym every day, try the Hardgainer's Manifesto.

Can You Build Muscle and Lose Body Fat Simultaneously?

2009-02-23T16:26:00.000-08:00

Some veteran muscle-builders claim that you cannot build muscle and drop body fat at the same time, while others will say that it's just really hard to do.

I belong to that second camp. If you want to bulk up quickly, it's VERY difficult to lose body fat at the same time.

However, if you're in the slow-growth mode, you certainly can build muscle and lose fat simultaneously.

When trying to bulk up, the common suggestion is to go on a "see food" diet - if you see food, eat it. And if you don't see food, go find some!

This is all well and good, but many weight trainers, desperate to build a muscular body, go overboard and forget that once you gain fat cells, you CANNOT lose them; in fact, you can only make them smaller (short of liposuction, of course).

The rule of thumb I live by is to watch your abs. If you begin to lose definition in your 6-pack, then cut back on the food stuffing for a few days and up the cardio workouts. No one every hurt themselves by adding 15-20 minutes of cardio.

Of course, if you're in a growth phase, you'll want to refrain from any cardio work. But growth phases really should last only 3-6 weeks, then followed by a maintenance, or "cutting up" phase (also of short duration).

If you don't have the luxury of a 6-pack that you can watch, you can still watch your waistline and see if you stop progressing in that department. If you have, simply add in some cardio and cut the calories for a few days.

You can also use a tape measure to gauge your progress. If your waistline is getting smaller, you can rest assured that you are losing body fat, especially if you're a guy. Gals tend to lose the body fat in different areas first.

So, to sum it all up: It is possible to gain muscle and lose fat at the same time. It's just really difficult.

If you want to see how a professional bodybuilder does it, check out Tom Venuto's Burn the Fat Feed the Muscle.

The Hard Gainer's Manifesto is Live

2009-01-28T22:55:00.000-08:00

I just want to drop you a quick post to tell you that my latest ebook (really, it's a very small report), The Hardgainer Manifesto, is ready. Take a look at it over here. It's 36 pages, packed full of muscle-building tips and tricks, exercise routines, meal plans, relaxation techniques, all especially for the so-called "hardgainer."

Until Monday, it will $15, cheaper than a really cheap date. After that, the price increases to $20. Still a bargain, especially if it resolves your weight-gaining issues.

Hardgainer's Blog Carnival Announcement

2009-01-26T23:07:00.001-08:00

I've started a Hardgainers Blog Carnival. Come check it out -- and submit your hardgainer stories, articles, and inspiring posts!

You can always read more about training, diet, and other topics related to hardgainers at the Hardgainer's Manifesto.

Do You Have Manboobs?

2009-01-24T10:19:00.000-08:00

Let's face it, boobs are cool. But not on men. Manboobs, as they're called, are prevalent in over-30 males because of lifestyle, poor diet, and hormone changes. But don't despair: All of these things can be overcome.

Here's a few things you can do:

Exercise. Drop the body fat.
Take some supplements. ZMA is really popular and can boost your testosterone levels.
Stop, or at least reduce, your alcohol intake. Alcohol consumption can really sap your hormone levels.
SEX. Have more of it. I knew you would like hearing that. Now, to find a willing partner! That's a topic for another day, maybe another web site!

If you want to learn more about how to rebalance your hormone levels, check out Dr. Lucille’s NaturaPause Audios. And, of course, you can learn more about losing fat and adding muscle over at Muscle-Build and The Blog.

How To Bulk Up Quickly

2009-01-22T04:43:00.000-08:00

Hi guys, I wrote an article over at Articlesbase about how to gain weight rapidly. It gives a program about how to incorporate a little-used, yet HIGHLY EFFECTIVE, exercise called Breathing Squats into your bulking up program.

The idea is simple -- you want to include the King of all Exercises, the Squat, in your muscle-building workouts. This one offers a twist.

Hardgainer Transformation: Stick to a Bodybuilding Routine for at Least 3 Months

2009-01-14T11:00:00.000-08:00

There's a great post over at Hardgainer Transformation about information overload. A lot of us, myself included, move from one bodybuilding "system" to another to another to another.

The key is to stick with a plan at least 3 months, as Brian, the author of the post, advises.

He also gives some really great general advice for packing on some muscle. Heed his advice! It's very good (and easy to implement).

How To Build Muscle QUICK!!!

2009-01-07T09:50:00.000-08:00

One of my articles just got published over at EzineArticles, called How To Build Muscle Quick. It gives a quick guide on the training and eating program you need to follow to gain muscle size in a short amount of time.

A Must-Read!!!

For more Muscle-Building tips, head on over to Muscle-Build.com and my Muscle-Building Blog.

Ready for the New Year? Drop the Belly Fat

2009-01-02T08:49:00.000-08:00

I know that one of the things you want to do is to lose body fat, especially the nefarious belly fat. It's usually the last to go. What with the holiday hogfest I just undertook for the last two months, I know I could drop a few pounds!

Perhaps you can too.

If you want to learn how to lose body fat fast, check out my post over at the Muscle-Build Blog.

Building Muscle for the Hard Gainer

2008-12-29T14:52:00.000-08:00

Building Muscle for the Hardgainer shows you how to train, eat, and rest if you find it difficult to pack on serious muscle mass.

In this article, I talk about the 3 pillars that you need to master to drive your muscle-building efforts through the roof! You can gain a lot of weight with this simple (but don't call it "easy"!) program.

Read it and learn. Building Muscle for the Hardgainer offers a complete run-down on how you should train, eat, and sleep if you want to maximize your muscle gains.

If you want to learn more about bodybuilding, weight training, and nutrition, sign up for my Muscle-Build.com Newsletter.

To get a full report on how to train the hardgainer, buy my upcoming ebook, The Hardgainer's Manifesto. There's also a FAQ in development that will answer a lot of your hardgainer questions.

How to Get Six Pack Abs

2008-12-29T12:56:00.000-08:00

I posted an interview about Six Pack Abs with Tom Venuto of Burn the Fat and David Grisaffi of Flatten Your Abs that's all about losing belly and body fat, getting definition in your abs, and even eliminating lower back pain! This is a GREAT interview!

Ways to Get Stronger

2008-12-26T12:46:00.000-08:00

Many bodybuilders and people seeking to build their muscles don't think in terms of strength training, whereas most athletes want to maximize their strength. The two don't have to be mutually exclusive.

In fact, they're inseparable. If you gain muscle, you no doubt will gain some strength. And the opposite is equally true: If you gain strength, you will gain some mass.

Muscles get stronger because they have to. Place greater loads on them and they're forced to adapt. While a lot of strength gains come from building a better link between the mind and muscles, some of it does come because the individual muscle fibers have gotten stronger; their contractile ability has been increased.

Take a look at some of the top bodybuilders of all time. Guys like Arnold, Franco Columbu, and Lou Ferrigno were (and still are) some of the strongest guys on the planet. In fact, both Arnold and Franco were weightlifting champions before they became bodybuilders.

I can remember both Franco and Ferrigno competing in the Worlds's Strongest Man competitions and doing very well. Back then, bodybuilders were thought of as weak.

They were by no means weak.

Some would argue that building strength is a prerequisite of building muscle, and I would agree. My own personal story was one of wanting to build muscle and "only" gaining strength. But the added strength I achieved enabled me to build muscle faster because I could lift heavier weights in my bodybuilding routines. The strength comes first. The muscle comes later, especially if you're a hard gainer like me.

For the budding bodybuilder as well as for the strength trainer just starting out, I'd suggest getting as strong as you can in the exercises you will build upon. For power lifters, this would be bench presses, deadlifts, and squats, as well as some isolation moves that build strength in the supporting muscles. For bodybuilders, add in isolation movements like curls, presses of all kinds, shrugs, rows, dips, and pull-ups.

The surefire way to measure progress in your bodybuilding and strength routines is to monitor the weights you lift. The muscle size gains will follow with proper nutrition and rest.

Featured Muscle Building Articles on EzineArticles

2008-12-24T04:34:00.000-08:00

Check out my two latest published articles on eZine!

How to Gain Weight and Build Muscle Quickly and How to Add an Inch to Your Arms.

How to Build Muscle Guides

2008-12-23T05:13:00.000-08:00

Get a sneak preview of my latest site, Muscle-Building Guide Reviews. In the coming days, I'll add more muscle-building systems. This will be the definitive place to go for guides about building muscle, losing fat, and getting buffed, ripped, and fit.

Introducing the Hard Gainer's Manifesto

2008-12-20T09:36:00.000-08:00

I'm working on a brief that will blast your muscle-building efforts into the stratosphere. Unlike most of the muscle-building systems out there (see Muscle-Building-Guide-Reviews for more information about these very comprehensive "One Size Fits All" programs), the Hard Gainer's Manifesto will concentrate on muscle-growth in people who can't seem to gain muscle no matter what they do.

I know what it's like to be a hard gainer. Muscle growth didn't occur rapidly (I daresay any at all) for me. That is, until I figured out the secret, which I'll reveal to you in the Hard Gainer's Manifesto.

This report will be brief, to the point, and most importantly -- EFFECTIVE!

It's no joke, I practiced bodybuilding for nearly 20 years before I figured out how to gain muscle mass (I'm a slow learner, but you can benefit from my failures). But when I did finally "get it" (the lightbulb burst on), I gained 60 pounds of solid muscle in a year!

Yes, 60 pounds in one year. Without drugs. Without HOURS in the gym. Without paying thousands of dollars for a personal trainer.

You can do this, too. Now, I can't guarantee that you'll pack on 60 pounds. You may not want to. It's up to you. The cool thing about bodybuilding in general, and what you'll find out in the Hard Gainer's Manifesto, is that if you get "too big" you can stop.

It's really that simple.

So head on over and sign up to be notified about when the Hard Gainer's Manifesto will be released. You'll be glad you did.

How To Build Muscle FAST

2008-11-12T06:51:00.000-08:00

I've written an article that got published at Article Base called How To Build Muscle As Fast As Possible.

It lays out the exercise plan and the meal plan. Feel free to substitute any of the isolation movements and any of the food, as long as it's high protein, low carbohydrate! It's a simple plan to follow but it requires some High Intensity Training (HIT) and some real dedication to eggs and milk and a LOT of supplements!

Not saying you could look like Arnold in his prime, but you can pack on the muscle faster with this method than any other. Give it a try for 4-6 weeks. It's a month of your time invested in the most-proven weight gaining plan ever devised.

How Barack Obama Can Bulk Up for the Presidency

2008-10-30T13:53:00.000-07:00

Presidential hopeful Barack Obama has a lot going for him: He's leading the polls, he's smart, athletic, and confident. But he's missing something: Heft.

Mr Obama is clearly a very good athlete and practices good eating habits. He's especially fit.

But he's just too narrow. He needs to build some delts! Especially if he's going to go shoulder-to-shoulder with guys like Putin.

To build wider delts, Barack needs to develop the lateral head of the deltoid. He should do the following:

Start off with slightly-bent knees and an ever-so-slight bend forward at the waist. Grap two dumbbells, not very heavy. Now, with slightly-bent arms, slowly raise the dumbbells from your sides up to a parallel position, making a "T." Do 12 reps.
Immediately after finishing #1, move right into dumbbell presses, with a twist. Start with the dumbbells as if you just finished a curl (palms facing you). Then raise the bars while simultaneously rotating your palms and elbows in a semi-circle such that your palms, at full extension, are facing away from you. Do 12 reps
Repeat until your delts are crying, "JOHN MCCAIN!!!!"

This combination, or superset, pre-exhausts your lateral delts and ties in your laterals with the front delts, effectively building a broader set of shoulders.

I believe that if Barack Obama had followed this plan six months ago, he'd be up by 3 percent more in the polls!

He just doesn't look tough enough to take on the world. This work-out will give him the breadth of shoulder that every effective leader needs to rule the free world!

This is all said in jest, of course. But he does need bigger shoulders!

For more work-out routines, bodybuilding information, and muscle-building tips, take a cruise over to Muscle-Build.com, where you can find more exercise routines to build bigger arms, thighs, chest, and back.

One Method of Calculating Body Fat

2008-10-29T05:15:00.000-07:00

Okay, this one is a little hard to follow, but it's cheaper than going to the dunk tank. It's also cheaper than one of those body fat scales (though they're so easy to use)

Calculate Your Body Fat - Measure Your Body Fat

Author: Guido Nussbaum

There is more than one way to calculate your body fat, but to be able to get anything even close to an accurate measurement (without going to a doctor), you will need to have some flexible measuring tape and a calculator. There are several methods of calculating boy fat, and this one is based on the "U.S. Navy Circumference Method." As a warning, these are pretty complex and it might be better just to get a physical.

To make sure all these measurements are accurate, you want to be within .5 a centimeter, or even a .25 centimeter, if possible. Men and women measure different parts of their body.

For men: measure the abdomen horizontally at the level of the navel, the neck (interior of the larynx, with the tape sloping slightly down in the front, and record your height without shoes. For women, measure your hips at the largest horizontal circumference, your waist horizontally at the level of the minimum abdominal width, and then take the same neck and height measurements as the men. Record all this data.

Men will need two more measurements before the formula, which are bodyweight and waist girth. Then to do all the math, follow the next steps to the letter:

1)Multiply your bodyweight by 1.082. Add that sum to 94.42. Once your calculation is finished, save that number. (Bodyweight x 1.082) + 94.42="Result 1"
2)Multiply your waist girth by 4.15. This is "Result 2." After this sum, subtract it from the "Result 1" number. Result 1 - Result 2 = Lean Bodyweight. This result is your lean bodyweight.
3)Finally, subtract your lean bodyweight from your total bodyweight (Total weight-Lean Bodyweight). Multiply that number by 100. Once you get this result divide it by your total bodyweight. This is your body fat percentage.

That sounds really complicated, but when you have the numbers and are making the actual calculations, it's not nearly as hard as it sounds, although you definitely want a calculator of some type. This is how men should measure their body fat. For women, the measurements are different.

For women, there are 5 necessary measurements: bodyweight, wrist circumference (widest point), waist circumference (umbilicus), hip circumference (widest point), and forearm circumference (widest point). Then follow these directions:

1) Multiply your bodyweight by 0.732. Result 1.
2) Add the Result 1 to 8.987. Result 2.
3) Divide your wrist circumference by 3.14. Result 3.
4) Multiply your waist measurement by 0.157. Result 4.
5) Multiply your hip measurement by 0.249. Result 5.
6) Multiply your forearm measurement by 0.434. Result 6.
7) Add results 2 & 3. Result 7.
8) Subtract Result 4 from Result 7. Result 8.
9) Subtract Result 5 from Result 8. Result 9.
10) Add together Results 6 & 9. This is your lean body mass.
11) Subtract your lean body mass from your bodyweight. Take this number and multiply it by 100. Once you get this result, divide it by your bodyweight.

These formulas aren't exact, but they give fairly accurate approximations. This will give you the ability to measure your body fat and have a better idea of how healthy you are. Use this information well, and keep up the good work!

The body mass index is often used in lieu of actual body fat measurements because it is easy to measure and figure out, making it more popular.

Article Source: http://www.articlesbase.com/health-articles/calculate-your-body-fat-measure-your-body-fat-620244.html

About the Author:

The BMI - Body Mass Index can help you to measure your body fat. Read more about that here: Body Mass Index

Flu Bug Was Nasty

2008-10-29T05:10:00.000-07:00

I finally got the flu bug my family had passed around. My wife is next, unfortunately. It was a bad one, lasting several days. I missed two days of work and lost part of the weekend.

Oh well. The muscle and joint soreness still persists. Here's to you not getting the flu this (or any other) year!

Introductory Post

2008-10-22T20:11:00.000-07:00

Hi everybody! I've been weight training since I was 12, and active in sports and other indoor and outdoor activities since I could walk.

This blog will chronicle my progress from an over-40 out-of-shape, but formerly very-in-shape guy. Hopefully, we can all band together and turn back the clock on Father Time!